Experts call nutrition “the cornerstone of an athlete’s life,” so it stands to reason that everyone from gym newbies to fitness pros can gain from prioritizing it. But when it comes to the specifics of your pre-workout snacks and meals, it’s not always clear how to balance your plate.
The secret lies in the “macros,” or macronutrients: carbohydrates, protein, and fats. Different macros can enhance different types of training, and knowing how to plate them is key for either powering up your workouts or slowing them down.
In fact, pre-workout snacks and meals can directly help drive performance, as well as enhance recovery time and curb your risk of injury. If you’re ready to take the next step in your fitness journey, discover the 6 ways to plate your best performance below.
Premier athletes will openly testify to the importance of nutrition in their training regimens and performance. Take Michael Phelps—the Olympian is famous for wolfing down 10,000 calories daily, emphasizing carb-heavy meals before training and competition.
Research into exercise seems to back the importance of nutrition, with evidence showing that two main factors impact endurance for athletes of all levels:
- How long you work out for
- How intensely you work out
That said, what you eat before (as well as during) a workout can have a major impact on how your body responds, both metabolically and functionally. This is because nutrient availability plays a key role in your cellular response to exercise, as well as how well your body builds endurance.
The best thing to eat before going to the gym is a snack or meal that’s balanced and includes all three “macros” or macronutrients.
Carbohydrates
Carbohydrates are your quickest source of energy. In fact, they’re the main source of energy for your mitochondria, known as the “powerhouse” or battery of your cells. If you’re training for endurance, carbs should be the highest-profile macro in your meal.
Some carbohydrate examples include:
- Fruit, like bananas, apples, or berries
- Whole grains, like whole-wheat English muffins, brown rice, or oatmeal
Protein
Proteins are key for repairing and growing muscle. Though many gym-goers swear by protein bars and shakes, there’s currently no consensus around how eating protein pre-workout impacts performance (it is, however, excellent to eat after).
Some examples of protein include:
- Dairy products, like Greek yogurt or cottage cheese
- Lean meats, like turkey or chicken
- Plant-based sources, like tofu or beans
Fats
Adequate fats in your pre-workout meal or snack ensure satisfaction and a steady flow of energy. Opt for healthy fats, like the ones you find in nuts and seeds, avocado, or high-quality vegetable oils (e.g. olive oil).
Some examples include:
- Nuts and seeds, like almonds, pumpkin seeds, or peanut butter
- Fatty fruits, like avocado or plantains
- Healthy oils, like olive oil or toasted sesame seed oil
When you eat can be just as decisive as what you eat when it comes to getting the most out of your workout. Eating too soon before a workout can contribute to indigestion and compromise performance, endurance, and energy levels. Alternatively, if you eat too far ahead, you could lose out on the workout-boosting benefits of well-curated power-enhancing eats.
In general, the following guidelines tend to be reliable:
- Your pre-workout meal should be timed no fewer than 4 hours before your workout.
- Your pre-workout snack should be timed around 2 to 1 hour (or 30 minutes, for a very small snack) before your workout.
Finally, it’s important to consider the length of your workout. Gym sessions less than an hour long rarely require a snack beforehand. As long as you’ve had a full meal at least 4 hours before, it’s unlikely you’ll damage your performance if you skip it.
The following nutrition facts should play a role in pre-workout meal and snack planning:
- Eating carbohydrates before a workout feeds your mitochondria (the “powerhouses” of your cells), which can help them work better
- Eating carbohydrates is best for top performance in long workouts
With this information, let’s take a look at 6 meal and snack ideas that can help you power up before you hit the gym.
Meal #1: Oatmeal with Fruit and Peanut Butter
Fiber-rich oatmeal is generally well-tolerated, aiding digestion and ensuring you feel satiated longer. Add fruit on top and a tablespoon of almond or peanut butter to round out the nutritional profile of this delicious and energizing meal.
Nutrition stats for 1 serving:
- Fat – ~11g
- Carbs – 55g
- Protein – 10.5g
Snack #1: Banana and Trail Mix
A banana and trail mix provides a hit of carbs with some healthy fats and protein to top it off— a nutritious (and yummy) pre-workout snack. Plus, it’s an accessible on-the-go mix that’s a cinch to portion control.
Nutrition stats:
- Fat – 11.4gg
- Carbs – 43.8g
- Protein – 5.6g
Meal #2: Greek Yogurt with Honey and Berries
Not only is this Greek yogurt parfait a delicious, filling option, but the probiotics will give your microbiome an added boost. Plus, antioxidant-rich berries may help prevent premature aging, keeping you energized and youthful on a cellular level.
Nutrition stats:
- Fat – 4g
- Carbs – 35g
- Protein – 15g
Fitness pro tip: If you want extra protein for resistance or strength training, try adding some vanilla protein powder and give it a stir.
Snack #2: Hard-Boiled Egg with Carrots and Hummus
Hard-boiled eggs are a nutrient and micronutrient-dense option that’s easy to meal prep ahead of time. With sliced carrot and around 2 tablespoons of hummus for dipping, you’ll be satisfied and powered up before heading to your session.
Nutrition stats:
- Fat – 8g
- Carb – 13.2g
- Protein – 8g
Meal #3: Chicken and Veggie Wrap
Chock full of lean protein and fiber, a chicken and veggie wrap is a classic savory option for lunch or dinner before an evening training session. Try adding a healthy fat like avocado or tahini drizzle to round out your macros.
Nutrition stats:
- Fat – 7g
- Carbs – 30g
- Protein – 25g
- Bonuses:
Snack #3: Whole Wheat Toast and Avocado
If you’re in the mood for a savory snack, a whole wheat slice of toast or English muffin topped with avocado is a go-to.
Nutrition stats:
- Fat – 15g
- Carbs – 20g
- Protein – 6g
So, you know what to eat before a workout, but what about after?
The answer depends on your individual fitness goals.
While pre-workout noshing is associated with improved performance, more energy, and muscle mass retention, chowing down post-workout can assist with:
- Building muscle – Protein-rich meals after you train can help strengthen muscle tissue.
- Muscle recovery – A balanced post-workout meal can help soothe and repair sore muscles.
- Replenishing glycogen – Glycogen is a form of glucose that’s stored in your body to use as fuel. You lose a lot of it when you work out, making eating after you train crucial for ensuring you have enough for other activities.
When you’re in the process of building endurance, your post-workout meals should include:
- Carbohydrates
- Extra hydration
- Electrolytes
If you’re laser-focused on resistance training, opt for more protein and fewer carbs.
Unsure of how to build your post-workout plate? Here are a few meal and snack ideas to chew on:
- Meal: Tofu Scramble with Veggies and Avocado – A plant-based option laden with healthy fats and protein, perfect for an early morning session. Not vegan? Just substitute tofu with 2 or 3 eggs.
- Snack: Cottage Cheese with Fruit and Walnuts – While this recipe leans sweet, cottage cheese is a versatile snack base—and a stand-out source of protein. If you prefer a savory post-workout snack, put it on toast, add avocado and tomatoes, and enjoy open-faced.
- Meal: Loaded Sweet Potato – Nutrient-dense and filling, sweet potatoes are rich in starchy fiber. Fill it up with black beans to add protein and cheddar to add fat (and succulence)—a delectable, quick, and affordable option.
- Snack: Protein Shake – A classic post-workout beverage, protein shakes are perfect if you don’t get hungry right after your workouts. Toss in antioxidant-rich fruits to design your flavor profile of choice and boost your body with some micronutrients.
- Meal: Tuna Wrap – Tuna, turkey, chicken, tempeh—lean savory options are your go-to for a wrap or sandwich. To increase the satisfying factor, throw in your favorite veggies and cheese or avocado for a dose of healthy fats.
- Snack: Greek Yogurt and Watermelon – Protein-rich, refreshing, and satisfying for your sweet tooth, this is a light snack that ticks both the hydration and nutrition boxes.
Creating snacks and meals that support you—rather than slow you down—is a key part of reaching your training goals. Just remember: the foods that’ll rev you up are unique to your individual dietary needs and preferences, just like your workout itself.
No matter whether you’re new to the gym or a lifelong member, Chuze Fitness clubs open every possibility for your fitness journey. From high-quality gym equipment and group classes to recovery studios and saunas, you can customize your experience to meet each need and personal goal.
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Sources:
National Library of Medicine. Athletes’ nutritional demands: a narrative review of nutritional requirements. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10848936/
Olympics. Michael Phelps’ 10000 calories diet: What the American swimmer ate while training for Beijing Olympics? https://olympics.com/en/news/michael-phelps-10000-calories-diet-what-the-american-swimmer-ate-while-training-
National Library of Medicine. What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696145/
VeryWell Fit. Pre-Workout Snacks For Endurance and Resistance Training, Recommended by a Dietitian. https://www.verywellfit.com/pre-workout-meals-and-snacks-4135417
National Library of Medicine. Pre-Exercise Carbohydrate or Protein Ingestion Influences Substrate Oxidation but Not Performance or Hunger Compared with Cycling in the Fasted State. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8070691/
Verywell Fit. Fueling Workouts: What and When to Eat Before Exercise for Optimal Performance. https://www.verywellfit.com/what-to-eat-before-exercise-3120662
Healthline. Antioxidants Explained in Simple Terms. https://www.healthline.com/nutrition/antioxidants-explained
Cleveland Clinic. Should You Eat Before or After a Workout? https://health.clevelandclinic.org/what-to-eat-before-and-after-a-workout
Verywell Fit. Post Workout: What to Eat and When. https://www.verywellfit.com/the-best-foods-to-eat-after-a-workout-3121369
Men’s Health. 11 Post-Workout Foods That Help You Build Muscle and Recover Faster. https://www.menshealth.com/nutrition/a19546508/best-post-workout-foods/
Reviewed By:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
